Tuesday, March 31, 2009

A Fasted Workout

(I like this shirt!)

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters (Ran 430m)
Max rep Pull-ups

Post number of pull-ups completed for each round

24-12-11-10-9-10 + 390m Run

I did this workout at the end of my intermittent fast. I don't know if it was the fasting or just my poor conditioning but things when south pretty fast and I performed poorly. I rested for for three days to heal up my shoulder but it still hurts when I so push-ups and ring dips do I will see my chiropractor tomorrow.

I think it's time I get more serious about training. I am going to incorporate some CrossFit Endurance WOD's periodically and some workouts from "A Day in the Life: Preparing for SOF Conditioning" from the June 2008 CrossFit Journal. Both of these emphasize extra mono structural workouts and the Pre SOF, lots of push-ups, pull-ups and core work. I have done the Pre SOF before and saw good results, I am going to slowly ease into this with only 1 - 2 extra workouts a week. Pending my shoulder, I will continue main page workouts.

This will all be a waste of time if I don't talk about my diet. Lately, I have done a good job of eating Paleo and cutting out: grains, dairy, beans, peanuts and sugar. Other than a few sporadic cheats, the only thing that has really been haunting me is beer. Although I haven't been consuming a lot, I know I have seen my best results when I have cut it out completely. Since I am not ready to go back to strict zone, maybe severely cutting back on the delicious beer will help. Wish me luck with this one.

My Chicago trip coming up in a few weeks is obviously going to involve some cheating but I think listening to Robb Wolf for a day is going to make me want to tighten things up even more. I am really looking forward to this trip!

Remember folks, its not a diet, it's a lifestyle!

Friday, March 27, 2009

Purse problem solved!

(Jeremy, I found a purse to match your gloves buddy. Did you see that CFJ video? I guess you were right, you can still keep those feminine hands and do CrossFit, atleast now you have that purse situation handled.)

CFHQ
4 x 800m runs for time
rest as needed between intervals.

Split / Time
1. 1:16 / 2:55
2. 1:28 / 3:08
3. 1:34 / 3:07
4. 1:34/ 3:07

I shot out of the gate on my first spit and hit a 400m Level IV. I have hit Level IV before (sub 2:50) but today way my first good dose of running in a while. Today wasn't as painful as I thought it would be...maybe I didn't go hard enough? Either way I look forward to getting back to where I was with my running.

On another note, I have a slight shoulder injury which has limited me from doing certain WODs until I see my chiropractor.


Wednesday, March 25, 2009

Front Squats

CFHQ - Front Squats 3-3-3-3-3
205x3
210x3
215x3
220x3
225x3 (PR)
Felt good today. I was good and deep for all of these. There is no point front squatting any less than as deep as you can go if you want to O lift.

Monday, March 23, 2009

Dear Fox News,

Please watch the video here before reading this post.

Dear Fox News,

FUCK YOU!!!! I like to keep it clean on here because my grandparents may be reading this but you hit below the belt and now its my turn.

Congratulations, you idiots just single handedly kicked the intelligence level of your country down another notch. It's morons like you who contribute to the stereotype that Americans are ignorant to everything outside of the USA. I am not going to be stupid like you and think all Americans are like that, because I like the US and I know that there are lots of citizens that are intelligent and not ignorant to world affairs. So here's a lesson, try to stop eating the paint off the walls and pay attention for a minute...

Why are we pulling out in 2011? Canada has been in Afghanistan since 2001, shortly after you guys went in because we are your allies and friends. We took on a more serious combat role in the south, in 2004/05, when you were searching for WMD's in Iraq. Since the beginning we have lost 115 brave men and women in Afghanistan and you have lost 590. Since your intelligence level is that of a 5th grader let me remind you that the US has 10 times the population of Canada. I would say we have sacrificed a lot considering we are there as your ally and maintain a small force of 2500.

Other than you and the British, we are currently, the only country with a combat role. Not to mention we are in the South which is one of the most volatile areas in Afghanistan because it borders with Pakistan and has been a Taliban stronghold since the beginning. I personally lost friends taking a stronghold that the Russians failed to take back during their occupation....which brings up an interesting point...

We wouldn't even be in this mess if your government didn't give arms, money and assistance to Afghanistan during Russia's occupancy. I understand you had to ensure the evil communists didn't take over the world but if you would have cleaned up after yourselves instead of flying into the sunset like a superhero, the Taliban wouldn't have been able to take over so easily and Osama Bin Laden, (who fought the Russians with American weapons), would have had a more difficult time setting up terrorist camps and planning evil acts.

Lets face it Fox News, you're a joke of a network and you give your citizens a bad name. Canada has done its fair share in Afghanistan and is stepping back to allow other NATO countries to step up to the plate. This was your mess, we have done more than our fair share and you should be a little more grateful. Being the founders of peacekeeping, we might even look to places like Sudan to deploy our forces because there is a serious genocide going on. Maybe if Iraq's oil doesn't pan out we will see you there? That's if you can push China out, or maybe it would be easier to invade Iran, they have lots of oil...

Which brings me to my final point, US invasion of Canada and oil. You may have been joking about invasion but it is happening as we speak but with corporate assistance not military. The US and Canada have been pursuing deeper integration and I won't be surprised if we are involved in some sort of a customs union in the next 8 years. Maybe there will be labor mobility involved? In that case I won't be surprised if Americans start coming to live and work in Canada where our mounties can ride around on horses wearing red tunics, and not armored cars with bullet proof vests because we are not killing each other every day. That is if they can stand the "frigid" winters and igloos we live in.

In conclusion, FUCK YOU Fox News! Next time do your research before bashing such a good friend and ally. There are a lot of pissed of Canadians today because of the ego and ignorance of your news station decided to take a joke a little too far.

***************************************
I emailed this to the show, if you would like to email them here is the address - redeye@foxnews.com

Sunday, March 22, 2009

My First Time with Lynne

(Hey Jeremy, good job on the workout, but as Mark Rippetoe says, "If your going to wear gloves make sure they match your purse!")

"Lynne"

Five rounds for max reps of:
Body weight bench press (scaled to 155#)
Pull-ups

9/23, 8/20, 6/18, 5/14, 5/16 = 124

I can't believe I have been CrossFitting this long and I have never done Lynne. It is a great workout, maybe if I had bench pressed more I wouldn't suck at it as much and be able to do my bodyweight. 155lbs was a good weight for me, I was disappointed in the pullups but grip was definitely a factor.

I need to get over this mental block that my peformance level is below what it was and start hitting workouts with more intensity and mental fortitude.

Saturday, March 21, 2009

Deadlifts and Running

CFHQ 090321

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

19:26

These running and Deadlift WOD's are tough. Runs were over 800m, maybe 840, 850ish. Doesn't make a huge difference, my running today was Mike Murphy slow.

Friday, March 20, 2009

Comparable results

CFHQ 090319

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Scaled to 25#

32:42 (71 Sets)

Last time I did this WOD can be read here. I did it in less time, (21:03), but I used a belt for the weight. I don't think the belt made a big difference, my strict pullups were definately better back then. I didn't count the rounds but it was probably less. Strict pullups, like ring dips, are something you have to stay on top of. I let them slide for 6 weeks and gained weight, and now I'm paying for it. The results don't lie.